What are Rocket Fuel food comparisons?

Rocket Fuel food comparisons help you understand the nutritional differences between similar foods in this category. We have 20 comparisons available to help you make better choices for blood sugar management.

How do I use these food comparisons for diabetes management?

Each comparison shows two foods side-by-side with their Blood Sugar Impact (BSI), carbohydrates, sugars, fiber, fat, and protein content. Look for foods with lower BSI scores and higher fiber content for better blood sugar control.

What does the Blood Sugar Impact (BSI) score mean?

BSI is our proprietary score that predicts how much a food will raise your blood sugar. Lower scores (closer to 0) indicate minimal impact, while higher scores suggest the food may cause larger blood sugar spikes. This helps diabetics choose foods that support stable glucose levels.

How should I interpret the nutritional information in these comparisons?

Focus on foods with higher fiber and protein content, as these nutrients help slow glucose absorption. Compare carbohydrate and sugar content between similar foods to identify better options. The color-coding helps you quickly identify foods with higher or lower nutrient levels.

Can I create my own food comparisons?

Yes! Use our comparison tool to compare any two foods in our database. This is especially helpful when you want to compare foods from different categories or find alternatives to foods that spike your blood sugar.

How often should I use food comparisons in my meal planning?

Food comparisons are most helpful when you're trying to choose between similar foods or looking for alternatives to foods that affect your blood sugar. Use them when grocery shopping, meal planning, or when you want to understand why certain foods work better for your diabetes management.

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Sweet Citrus Ginger Rice Noodles Cart, Sweet Citrus Ginger vs Zatarain's Red Beans & Rice Family Size, 12 Oz

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Sweet Citrus... Food 1 Food 1 • SIMPLY ASIA FOODS, INC. Sweet Citrus Ginger Rice Noodles Cart	274g	100.0	182	38.7	13.1	1.5	1.8	2.2
Zatarain's R... Food 2 Food 2 • ZATARAIN'S INC. Zatarain's Red Beans & Rice Family Size, 12 Oz	49g	58.1	347	69.4	2.0	8.2	2.0	14.3

Buttery Homestyle Real Mashed Potatoes Seasoned With Butter, Buttery Homestyle vs Coconut Cream Homemade Style Flavored Ice, Coconut Cream

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buttery Home... Food 1 Food 1 • HY-VEE, INC. Buttery Homestyle Real Mashed Potatoes Seasoned With Butter	28g	39.1	393	75.0	3.6	3.6	5.4	7.1
Coconut Crea... Food 2 Food 2 • MAMITA'S ICES Coconut Cream Homemade Style Flavored Ice	118g	43.6	110	18.6	15.3	—	2.5	2.5

Garden Tomato Risotto, Tomato vs Indian Style Red Curry With Brown Rice & Red Quinoa, Indian Style

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garden Tomat... Food 1 Food 1 • LIPTON Garden Tomato Risotto, Tomato	73g	100.0	384	78.1	5.5	5.5	2.7	8.2
Indian Style... Food 2 Food 2 • ANNIE CHUN'S, INC. Indian Style Red Curry With Brown Rice & Red Quinoa	255g	100.0	153	22.8	3.1	2.4	5.5	2.8

Coconut, Chili & Lemongrass Flavored Basmati Rice, Coconut, Chili & Lemongrass vs Cheesy Potatoes

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Coconut, Chi... Food 1 Food 1 • LT FOODS AMERICAS, INC. Coconut, Chili & Lemongrass Flavored Basmati Rice, Coconut, Chili & Lemongrass	140g	91.0	171	33.6	1.4	0.7	2.9	3.6
Cheesy Potatoes Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Cheesy Potatoes	55g	40.3	309	41.8	5.5	3.6	12.7	10.9

Pacific, Pasta O's, Pasta In Tomato Sauce vs Butter & Garlic Flavored Ready Rice, Butter & Garlic

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Pacific, Pas... Food 1 Food 1 • PACIFIC FOODS OF OREGON, INC. Pacific, Pasta O's, Pasta In Tomato Sauce	248g	65.6	69	14.9	6.1	1.6	1.6	2.4
Butter & Gar... Food 2 Food 2 • UNCLE BEN'S INC. Butter & Garlic Flavored Ready Rice	250g	85.5	88	17.6	0.4	0.4	1.4	1.6

Brown Sugar Sweet Mashed Potatoes, Brown Sugar Sweet vs 90 Second Long Grain & Wild Rice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Brown Sugar ... Food 1 Food 1 • MEIJER, INC. Brown Sugar Sweet Mashed Potatoes	112g	27.9	71	14.3	5.4	1.8	1.3	0.9
90 Second Lo... Food 2 Food 2 • THE KROGER CO. 90 Second Long Grain & Wild Rice	140g	87.2	157	32.1	0.7	0.7	1.4	3.6

One Pan Meal Kit vs Pilau Rice With Korma Curry Sauce Curry In No Time, Pilau Rice With Korma Curry Sauce

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
One Pan Meal... Food 1 Food 1 • WINN-DIXIE STORES, INC. One Pan Meal Kit	454g	100.0	150	13.9	1.8	1.3	6.8	6.6
Pilau Rice W... Food 2 Food 2 • GLASSER BOWS, INC. Pilau Rice With Korma Curry Sauce Curry In No Time	170g	74.6	171	22.9	1.8	0.6	7.7	2.9

Original Hashbrown Potatoes, Original vs Impossible Italian Sausage Made From Plants Ravioli

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Original Has... Food 1 Food 1 • BASIC AMERICAN FOODS, INC. Original Hashbrown Potatoes	16g	23.7	375	81.3	6.3	6.2	—	6.3
Impossible I... Food 2 Food 2 • BUITONI FOOD COMPANY Impossible Italian Sausage Made From Plants Ravioli	108g	65.6	259	34.3	0.9	2.8	7.4	12.0

Garlic Brown Rice, Mild vs Premium Cheesy Hashbrown Potatoes, Cheesy Hashbrown

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Garlic Brown... Food 1 Food 1 • PREFERRED BRANDS INTERNATIONAL Garlic Brown Rice, Mild	125g	71.0	176	30.4	0.8	1.6	4.0	4.0
Premium Chee... Food 2 Food 2 • IDAHOAN FOODS, LLC Premium Cheesy Hashbrown Potatoes, Cheesy Hashbrown	31g	38.5	419	67.7	6.5	3.2	16.1	6.5

Quinoa & Barley vs Beef Stroganoff With Noodles In Savory Cream Sauce With Mushrooms & Onions, Beef Stroganoff With Noodles

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Quinoa & Barley Food 1 Food 1 • GLOBAL JUICES AND FRUITS, LLC Quinoa & Barley	120g	61.1	175	29.2	—	3.3	4.2	5.0
Beef Strogan... Food 2 Food 2 • OREGON FREEZE DRY FOODS INC. Beef Stroganoff With Noodles In Savory Cream Sauce With Mushrooms & Onions	61g	57.8	459	52.5	6.6	1.6	19.7	19.7

Cheesy Potatoes vs Tomato & Garlic Sauce Mussels

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cheesy Potatoes Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Cheesy Potatoes	55g	40.3	309	41.8	5.5	3.6	12.7	10.9
Tomato & Gar... Food 2 Food 2 • CAMANCHACA INC. Tomato & Garlic Sauce Mussels	454g	22.0	37	2.6	1.3	0.2	1.5	3.3

Cherry Gel Snacks, Cherry vs Rotini Marinara Flavor Pasta

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Cherry Gel S... Food 1 Food 1 • KRAFT HEINZ FOODS COMPANY Cherry Gel Snacks	99g	36.0	71	18.2	18.2	—	—	—
Rotini Marin... Food 2 Food 2 • THE QUAKER OATS CO/GOLDEN GRAIN Rotini Marinara Flavor Pasta	250g	100.0	156	22.8	3.6	1.6	4.8	4.8

Creamy Four Cheese With Vermicelli Rice, Four Cheese vs Tomato Bruschetta Quinoa Bowl

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Creamy Four ... Food 1 Food 1 • UNCLE BEN'S INC. Creamy Four Cheese With Vermicelli Rice, Four Cheese	156g	77.3	141	25.6	1.3	0.6	3.2	3.2
Tomato Brusc... Food 2 Food 2 • KENOVER MARKETING CORP. Tomato Bruschetta Quinoa Bowl	185g	39.3	103	13.0	2.7	2.2	4.9	2.7

Shin Big Bowl Noodle Soup vs Red Bell Pepper, Tomato, Black Beans, Jalapeno, Corn Red & White Quinoa, Mango, Chipotle, Lime, Tomato Veggieful Chipotle Quinoa Bowl, Red Bell Pepper, Tomato, Black Beans, Jalapeno, Corn Red & White Quinoa, Mango, Chipotle, Lime, Tomato

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Shin Big Bow... Food 1 Food 1 • SUSHI HOUSE, INC. Shin Big Bowl Noodle Soup	114g	100.0	412	67.5	4.4	1.8	12.3	8.8
Red Bell Pep... Food 2 Food 2 • DEL MONTE FOODS INC. Red Bell Pepper, Tomato, Black Beans, Jalapeno, Corn Red & White Quinoa, Mango, Chipotle, Lime, Tomato Veggieful Chipotle Quinoa Bowl, Red Bell Pepper, Tomato, Black Beans, Jalapeno, Corn Red & White Quinoa, Mango, Chipotle, Lime, Tomato	229g	59.2	96	16.2	3.9	3.1	1.8	3.9

Chicken & Roasted Garlic Ravioli, Chicken & Roasted Garlic vs Original Tapioca Pudding Snacks, Tapioca

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chicken & Ro... Food 1 Food 1 • MAHCO INC Chicken & Roasted Garlic Ravioli	103g	65.2	272	34.0	1.0	1.0	9.7	12.6
Original Tap... Food 2 Food 2 • KRAFT HEINZ FOODS COMPANY Original Tapioca Pudding Snacks, Tapioca	110g	47.8	100	21.8	16.4	—	1.4	0.9

Long Grain & Black Beans Rice With Cilantro Lime, Long Grain & Black Beans vs Kale & Potato Heat & Eat Green Chicken Superfood Bowl, Kale & Potato

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Long Grain &... Food 1 Food 1 • UNCLE BEN'S INC. Long Grain & Black Beans Rice With Cilantro Lime	140g	73.2	157	28.6	1.4	2.1	3.2	3.6
Kale & Potat... Food 2 Food 2 • VANA LIFE FOODS LP Kale & Potato Heat & Eat Green Chicken Superfood Bowl	284g	55.1	95	12.3	1.4	2.5	3.9	3.2

Zatarain's Red Beans & Rice Family Size, 12 Oz vs Take & Shake Potatoes, Chili Lime

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Zatarain's R... Food 1 Food 1 • ZATARAIN'S INC. Zatarain's Red Beans & Rice Family Size, 12 Oz	49g	58.1	347	69.4	2.0	8.2	2.0	14.3
Take & Shake... Food 2 Food 2 • PARAGON POTATO FARMS, INC. Take & Shake Potatoes, Chili Lime	146g	49.7	89	19.2	2.7	2.1	—	2.1

Chipotle Black Bean Green Chickpea Superfood Bowl, Chipotle Black Bean vs Heat & Eat Original Long Grain & Wild Rice

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Chipotle Bla... Food 1 Food 1 • VANA LIFE FOODS LP Chipotle Black Bean Green Chickpea Superfood Bowl	284g	49.2	92	12.0	1.8	3.2	3.5	3.5
Heat & Eat O... Food 2 Food 2 • THE QUAKER OATS CO/GOLDEN GRAIN Heat & Eat Original Long Grain & Wild Rice	200g	91.4	115	23.5	0.5	0.5	1.3	2.5

Buttery Mashed Potatoes, Butter vs Chicken Broth Mashed Potatoes, Chicken Broth

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Buttery Mash... Food 1 Food 1 • SAFEWAY, INC. Buttery Mashed Potatoes, Butter	27g	32.8	407	66.7	3.7	3.7	13.0	7.4
Chicken Brot... Food 2 Food 2 • IDAHOAN FOODS, LLC Chicken Broth Mashed Potatoes	28g	36.8	393	71.4	3.6	3.6	7.1	10.7

Zesty Mexican Style Superfood Skillet vs Kale & Potato Green Chickpea Superfood Bowl, Kale; Potato

Food	Serving	BSI	Calories	Carbs	Sugars	Fiber	Fat	Protein
Zesty Mexica... Food 1 Food 1 • NASOYA FOODS USA, LLC Zesty Mexican Style Superfood Skillet	198g	23.2	177	10.6	4.0	4.5	10.1	12.6
Kale & Potat... Food 2 Food 2 Kale & Potato Green Chickpea Superfood Bowl, Kale; Potato	284g	55.1	95	12.3	1.4	2.5	3.9	3.2

Rocket Fuel Food Comparisons